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Half Ironman 70.3 Plan for Intermediate to Advanced Triathletes - Saturday Race - 12 Weeks


Joan Scrivanich , MA, CSCS

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12 Weeks

Plan Description

Designed for: Intermediate to advanced triathletes.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for over 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly newsletter
- Discount to Rise Endurance Membership

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:15 hour, swim 2300 yds, and bike 2:00 hour.  The weekly volume of the plan starts at 10:15 and peaks at 13:05.

Questions? E-mail Coach Joan at or visit her at

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
00:52:00 00:30:00
Run x2
02:57:00 02:30:00
Swim x2
01:49:00 01:15:00
Bike x2
03:41:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:52:00 00:30:00
02:57:00 02:30:00
01:49:00 01:15:00
03:41:00 04:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Joan Scrivanich

Rise Endurance LLC

Professional coaching for the busy professional.
Coach Joan takes a holistic approach to coaching; her scientifically based training is athlete-centered so that athletes can achieve their goals stress-free & healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Track and Cross Country

She is the Onsite Lead Coach for Ironman Lake Placid & has been an endurance athlete for over 30 years, which included running for a Division I college.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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